Whole vs Refined: Let’s talk Grains!

Let’s Talk Grains!

Grains may be a big part of your daily intake. Grains are considered carbohydrates.
This is important to know and remember whether you’re tracking your macros or not.
Not only are the quantity of carbs important, but quality is as well. In this article, you’ll read about whole vs refined grains and how to know which ones are used in the foods you enjoy. 

Are the Grains You’re Eating Nutritionally Valuable? 

Surprisingly, all grains, including whole grain, are relatively nutrient-poor when compared to other carbs such as fruits & vegetables. They include two “anti-nutrients” called phytates & phytic acid that make valuable minerals like calcium, magnesium & zinc unavailable for use in our bodies. 

However, if you’re going to eat grains, whole grains have the most nutritional value. Whole grains contain three parts that bring nutrients to your body: bran, endosperm, & germ. Bran is the outer layer of a grain and is rich in fiber along with B vitamins and minerals. The middle layer of grain is referred to as the endosperm and this is where some proteins and vitamins are found. The smallest part of a grain and found within, is germ. It’s a nutrient-packed cored with vitamins B & E along with phytochemicals and healthy fats. These three together give the “complete package” of health benefits.
Unfortunately, most foods sold on the shelves of most stores are made of refined and/or enriched grains. A refined grain is a grain that has been stripped of one or two of their parts leaving it with only a quarter of its protein and only half to two thirds or more of nutrients. A refined grain is part of processed foods because it’s original state has been broken down. Refined grains are left with only the endosperm portion which is the part of the grain that’s highest in carbs. This wouldn’t be so bad if we were also getting the other vitamins and minerals that whole grains offer, too.
So why are brands refining grain instead of keeping it whole? Because many of the foods we eat, or the ingredients in the foods we eat, are made far away. Companies will refine the grain to get the foods here without spoiling, and so that the foods have a longer shelf life. Sounds appetizing, right? Not so much!
In addition, these same brands will “enrich” foods because most of the natural vitamins & minerals have been extracted. This just means that fewer than half the vitamins and minerals that been taken out are being added back however it’s done so in proportions than what originally existed.

How Do I Know if a Product is Whole Grain? 

Learning how to read labels and the ingredients listed on packages will help you monitor what you’re putting in your body.
Check this out. Just because “Whole Grain” is stamped really big on a package doesn’t necessarily mean true whole grains have been used in the making of the food you’re purchasing. There are five different USDA criteria the will allow companies to stamp “Whole Grain” on their products. 

So where should you look? Check the ingredients list on the back of most packages underneath the Nutrition Facts. Something you should know is that ingredients are listed from most to least. Meaning the first ingredient in the list is most prominent and the last having the least amount.

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Also keep in mind that the USDA will allow companies to stamp “whole grain” on their packages as long as the word “whole” is written before any grain in the ingredients, or the industry sponsors the “Whole Grain” stamp. (Mind blown!)

To be sure you’re getting the most nutrients, look for these two things: First, look for “whole grain” listed as the first ingredient in the list. Remember, if you see “refined” or “enriched” then you’re not getting the full nutritional value of the grain. Second, make sure that sugar is not within the first three ingredients listed. 

The next time you’re grocery shopping, stop and read the labels. You might be surprised. 

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